As crispy as their fried equivalents, these crispy baked chicken tenders are set to be the trend at home that all family members would love to enjoy!
Crispy baked chicken tenders are your new life savior when it comes to dinner moving forward! If you have been always refusing or refraining to say, from serving chicken tenders at home for the sake of the grease, then your problem is now solved. We, as mothers, are always keen on serving the best healthy recipes to our kids, while kids are always on the go for nuggets, burgers, tenders … Frankly, I can feel them. After all, they can see their friends grabbing a takeaway meal with their parents from those restaurant chains, and enjoying a delicious meal topped with mayo, ketchup, fries… However, why do we have to keep saying no to our kids, when there is an option to say yes, under one condition: preparing these meals at home!
Through these lines, I am sharing 2 healthy recipes of crispy baked chicken tenders: a regular version and a lighter version. Once prepared, the outcome will be a win-win for everyone. Consequently, everyone will be satisfied to have delicious, crispy chicken tenders, while moms will be happy to serve a healthy meal to the whole family. In addition, tap this meal with homemade ketchup and eggless mayo, and thank me later for the peace of mind!
Two secret ingredients: buttermilk and cornstarch. However, bear in mind that these ingredients will not make tenders only crispy, but they will contribute to keeping them juicy as well.
If you are worried about finding buttermilk, I am listing below for you an easy and quick way to prepare your buttermilk at home with ingredients that you have in your household.
But do not worry. If you want to go lighter, my other version of the recipe will get you almost the same result with fewer calories. All you need to do is to replace the cornstarch and buttermilk with olive oil, lemon juice, and some seasonings.
First, bring 1 cup of milk. Secondly, add 2 tbsp. of lemon juice or vinegar. Wait for 5 minutes until some curdles form. Now, your buttermilk is ready!
I am sure kids will immediately call for fries. But why not, especially if you have your homemade ketchup ready. Alternatively, serve it with smashed crispy potatoes, some vegetable fingers with French onion dip, lemon mayo sauce prepared with healthy homemade eggless mayo, etc. the list goes on and on.
The beauty of this recipe is that it is so rewarding. Not only you will end up serving crispy baked chicken tenders that all your family members will love, but it is as well a time saver as it can be prepared in a very short period.
For the regular recipe, first, you will cut the chicken across the grain and add cornstarch, our first secret ingredient that will preserve the juices in the chicken. Second, you will toss to coat the chicken with the marinade including our second secret ingredient, buttermilk. Keep the chicken in the fridge between 20 to 50 minutes, not more. Then, comes the role of coating the chicken with breadcrumbs. Finally, your chicken tenders are ready to enter the oven or the air-fryer. How simple is that?
For a lighter option, mix the olive oil, lemon juice, chicken seasonings, salt, and garlic. Then toss to coat the chicken. In the meantime, add olive oil to the breadcrumbs and bake for 5 minutes. Then cover the chicken tenders with the breadcrumbs and bake them.
Up to you. This main recipe is well developed to suit both. For the best results, freeze the chicken tenders before cooking time.
If you are following the regular recipe, to use the air-frying technique, spray the tenders with cooking spray, fry for 8 minutes, flip the tenders, and spray again with cooking spray and fry until golden brown.
For baking, preheat the oven to 120C and bake for 10 minutes in a non-sticking tray. If you are following the regular recipe, then spray the tenders with cooking spray from all sides at this stage.
Next, increase the heat to 150 and bake until golden brown.
**Once fried or baked, keep the chicken on low heat in the oven. The low heat will allow them to remain juicy
Do you like chicken based recipes? Check out these healthy suggestions:
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As crispy as their fried equivalents, these crispy baked chicken tenders are set to be the trend at home that all family members will enjoy!
2 chicken breasts, boneless, skinless
2 chicken breasts, boneless, skinless
Calories: 479 kcal per serving | Serving size: 1/2 chicken breast | Number of servings: 64
Total Fat 23 g | Saturated Fat 3 g | Cholesterol 80 mg | Sodium 1064 mg | Potassium 132 mg | Total Carbohydrate 34 g | Dietary Fiber 1 g | Sugars 4 g | Protein 31 g | Vitamin A: 3% | Vitamin C: 6% | Calcium: 11% | Iron: 0%
Calories: 397 kcal per serving | Serving size: 1/2 chicken breast | Number of servings: 4
Total Fat 19 g | Saturated Fat 3 g | Cholesterol 96 mg | Sodium 1065 mg | Potassium 297 mg | Total Carbohydrate 17 g | Dietary Fiber 0 g | Sugars 0 g | Protein 38 g | Vitamin A: 0% | Vitamin C: 0% | Calcium: 4% | Iron: 6%
* The Percent Daily Values are based on a 2,000 calorie diet